Are you on the square, are you on the level? Are you ready to swear right here, right now, before the devil? Outlaw 140.6. My 4th iron distance and first non-branded event. I love this distance. Its not my strength – I do much better in 70.3s and shorter tris. The challenge of the distance keeps bringing me back, despite that most of the time during training I say to myself “this is my last one.” Funny side note – I have already registered for IMCA 2018. Leading into Outlaw, I had done IMCdA 70.3. I love the Coeur d’Alene course. It wasn’t my fastest 70.3 by any means. Even though it was a lead-in and I know better, I was a bummed to come in 8 minutes slower than when I did it last year. Last year it was my “A” race and the weather was not nearly as hot (it was 85 on the run this year, but I actually do ok in the heat so I can’t use that as any kind of excuse). I had a ton of fun out there and that’s what really matters most to me anyway. I came in at a respectable 5:32. I took a much more laid back approach to training this cycle. My goal was to get through it uninjured, mentally and physically. Physically, I did a great job. Mentally, well, hence the song lyrics at the beginning of this report. Let’s just say that song lyrics are like a mantra and I end up doing a lot of deep thinking during training, especially on the bike. The...

Coach Rebecca demonstrates Fire hydrants. A classic exercise targeting the often overlooked glute medial. 20-30 reps each side. Start on hands and knees. Bring one leg up with a bent knee, as high as you can with good form, do not rotate as you lift. You should feel this in the glute. To increase difficulty raise the opposite arm straight out in front of...

Coach Kristie demonstrates the exercise of the week, Skull Crushers. This exercise is sometimes also called lying tricep extensions. This exercise specifically targets the triceps. You can do them on a bench, BOSU (like shown), or stability ball. Lie down, arms extended straight up, bend arms slowly to a 90 degree angle, then return to starting position. Start with 3 sets of 10-12...

Coach Kristie demonstrates the Exercise of the Week: Wall Sits. Walls sits are a great bodyweight exercise to strengthen the quadriceps and calves. This exercise can be done anywhere, home, office, gym or hotel room while traveling. Sit against a wall, legs bent at a 90-degree angle. Activate the core to assist in supporting the upper body. To increase difficulty, raise arms and place hands behind the ears. Start by 3 sets of 30 seconds. Gradually increasing time of each and lessening rest times in between sets to aim for a continuous wall...

Coach Rebecca demonstrates the exercise of the week. Isometric glute. Great for the glutes, especially glute medial. Lie on your side as shown, with a resistance band around the calves. Lift the top leg and hold 20-30 seconds. As you get stronger, use heavier bands. Start with 2-3 holds, each side....

Coach Rebecca demonstrates the exercise of the week. Quadruped hip extension with knee extension. Good for glute activation and strengthening. Start on all fours, then extend one leg as shown and hold for up to 60 seconds. Feel in the glute! 2-4 reps each side....